6 high-protein breakfasts
A breakfast with real protein is the difference between being hungry at ten and not thinking about food until lunch. These all have 20 g or more a serving.
CThe Cookpath kitchen9 min read · 6 recipes
Egg Wrapped Bagel Sandwich
- 15 mintotal
- 50 gprotein
- 980kcal
- Beginnerlevel
- 1serving
Why it's here: The most protein on this list.
11 ingredients · 6 steps
The top of the list, with 50 g of protein. The eggs are whisked with mozzarella and chives, poured into the pan, and the bagel halves are pressed into them, so the egg ends up folded around the bagel like a wrapper.
Wait until the eggs are mostly set and golden underneath before you fold. At 980 kcal, with bacon and cheddar inside, it is a big breakfast. Make it on a slow weekend morning, not a rushed Tuesday.
Loaded Breakfast Burritos
- 1 h 15 mintotal
- 46 gprotein
- 780kcal
- Intermediatelevel
- 10servings
Why it's here: Makes 10 servings, so it covers several days.
17 ingredients · 7 steps
Ten burritos in one go, each with 46 g of protein, which is why they make the list. Eggs and spiced beef mince go into every one, with tater tots for crunch and a little sriracha.
Stir the eggs gently every 30 seconds over a low to medium heat so they stay fluffy. Freeze the burritos. To reheat, microwave for 2 minutes under a damp paper towel, then air fry at 190 °C for 5 to 8 minutes. One afternoon, ten breakfasts.
Mushroom Tofu Scramble
- 20 mintotal
- 44 gprotein
- 370kcal
- Beginnerlevel
- 2servings
Why it's here: 12 g of protein for every 100 kcal, which is very lean.
9 ingredients · 6 steps
A plant-based scramble with 44 g of protein for 370 kcal, which is a lot for a breakfast with no eggs. Firm tofu is crumbled into browned mushrooms and garlic scapes, then coloured with turmeric and seasoned with smoked paprika and black salt.
Sauté the mushrooms and scapes for 7 to 8 minutes before the tofu goes in, until the mushrooms brown. Then cook until no water is left in the pan, or the scramble turns wet. It takes 20 minutes, so it works on a weekday.
Black Salt Tofu Scramble
- 10 mintotal
- 43 gprotein
- 420kcal
- Beginnerlevel
- 2servings
Why it's here: The fastest one here. 10 g of protein for every 100 kcal, which is very lean.
7 ingredients · 5 steps
The quicker of the two tofu scrambles: 10 minutes, 43 g of protein and 420 kcal. Black salt gives it the slightly eggy savour that makes tofu taste like breakfast.
Mash the tofu straight into the pan and cook until most of the water is gone, then add the nutritional yeast and spices. Keep cooking and stir only now and then until golden spots form. The longer you leave it, the more spots you get.
Salmon Egg Bagel
- 15 mintotal
- 40 gprotein
- 680kcal
- Beginnerlevel
- 1serving
Why it's here: A good one to have in the rotation.
11 ingredients · 6 steps
A breakfast version of the deli bagel: smoked salmon, cream cheese, cucumber and red onion inside a bagel set on a base of egg. It has 40 g of protein and 680 kcal.
Toast the bagel halves cut side down in butter first, then lay them on the eggs while they are still wet. Flip everything once the eggs are mostly set. Fifteen minutes and one pan, so it is a good one for a weekend, or when you want breakfast to feel like a treat.
Chocolate Granola Yogurt Bowl
- 30 mintotal
- 39 gprotein
- 930kcal
- Beginnerlevel
- 1serving
Why it's here: A good one to have in the rotation.
12 ingredients · 6 steps
A sweet breakfast that still has 39 g of protein: Greek yogurt with a chia pudding in the middle, homemade granola on one side and banana on the other, then melted dark chocolate over the top. At 930 kcal it is closer to dessert, so save it for a weekend.
Start the chia pudding first, because it needs at least 15 to 20 minutes, and toast the granola while it sits. Press the granola down as it cools so it holds together in clusters.
Toast with jam is about 5 g of protein. A bowl of cereal with milk, about 10. Twenty grams is where breakfast starts doing its job, and you can get there without a shake.
Some of these take five minutes, some are for a slow Sunday. The times are on every one, so pick by the morning you are having.
Three things that help
Two eggs are about 12 g. Add cottage cheese, Greek yoghurt or a slice of ham and you are past 20.
Baked oats and egg muffins keep four days in the fridge. Bake on Sunday, reheat on Tuesday.
Protein pancakes and yoghurt bowls are here for a reason. Breakfast does not have to be savoury to keep you full.
Every dish here is in the app with timers inside the steps, servings you can change and a shopping list that builds itself.
